Fitness Library
“Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy
First things first. Your success in any physical fitness regimen is going to depend on the quality of your diet and sleep. There are SO many factors that will weigh into how you choose to handle your nutrition, but the basics are constant throughout. Feel free to snag this nutrition and supplementation guide as you consider what your nutritional foundation looks like.
Below is a library of fitness programs I have written over the course of 10+ years as a strength coach in the public and private sectors. Most are written in 12-Week blocks and all are periodized within those blocks. In most cases, each New Sheet in Excel represents a new week of the program. This is done so you can track your progress over time in the cells next to each exercise name. Where possible, I’ve included links to YouTube videos and most other exercises use a fairly common nomenclature that should make them easy to find online if no video is provided. The most common layout you’ll see for ONE DAY of programming looks like this:
I’ve recorded a video that goes over all the things you’ll need to know for how to read these programs. It can seem overwhelming at first, but take it one day at a time and it be easy within a week! Please let me know if there are any questions I can help answer that aren’t made clear in the video.
Some common formatting notes:
Almost always, you’ll do the Core section first (if there is anything written) then you’ll do the “main lift” located to the left. Mobility is always done after the main lift and if there is plyometric or agility work prescribed, it is done before anything else.
If exercises are highlighted in yellow together, that means you’ll do them back to back as a superset.
If no rest period is prescribed in brackets i.e. [1:30] then assume a full recovery based on how you’re feeling prior to hitting the next set. Unless failure is prescribed the object is never really to fail any reps, just come 1-2 reps away from it.
The S/R column is shorthand for Sets/Reps, so 3x8 means 3 sets of 8 reps. 4x6ea means 4 sets of 6 reps each side. 3x:20 means 3 sets of 20 seconds. 3xmax means 3 sets of max reps or max hold (go to failure).
Some common shorthand you might see:
TEMPO Reps (w-x-y-z) = (descent, pause, ascent, between reps). For Example, a TEMPO Squat (3-2-1-0) means 3 second descent, 2 second pause at the bottom, 1 second drive to the top, no pause between reps
EMOM: Every Minute On the Minute (E2MOM would be Every 2 Minutes On the Minute) - Running Clock
AHAP: As Heavy as Possible
AFAP: As Fast as Possible
RIR: Reps in Reserve. For Example if something is prescribed 2RIR, you should be able to perform 2 more reps in that exercise before reaching failure.
1RM: One Rep Max - the maximum weight you can lift for that amount of reps. You may also see other variations like 2RM or 3RM, generally this will be referring to percentages of your Rep Maximums i.e. if your Bench Press 1RM is 225lbs, 75%1RM would be 168 so round up to 170lbs for that lift.
RPE: Rate of Perceived Exertion. On a scale of 1-10, how difficult something feels, with a 1 being something you could do forever (walking slowly) and a 10 being an ultimate, true effort, everything you’ve got one rep max.
Chances are your doctor doesn’t know the first thing about exercise, but feel free to check with him or her if you feel called to prior to starting. Just know that all exercise comes with inherent risk, but it’s a hell of a lot less risk than remaining sedentary. Don’t push faster than your body can handle, don’t do more weight than you can athletically control, and don’t be afraid of taking a day off. Just be honest with yourself and find what works for you. Training should be fun. And if you’re not looking forward to your training sessions, that’s a surefire sign that you’re either overtraining or you need to change what you’re doing.
Bottom line: Find what works for you! The best training program is the one that you’re going to stay consistent with. Don’t bounce around, give the plan you choose a fair shot, and be honest with yourself about the effort you’re putting in and the grace you show yourself surrounding your shortcomings.